How To Lose Weight Through Cycling
At face value, weight loss is a simple formulaeat less and move more. Dig a bit deeper, and its much more complicated than that. Not only do hormones play a significant role, but so does the mental aspect. Its important to re-establish a healthy relationship with food. Here are just a few of the things that helped me on my journey.
Motivation and Weight Loss
Before embarking on a weight loss journey, you have to determine the reasons why. Is it for performance or body image? Too often, our bodys view revolves around a perception of should and the thought that I dont look like a certain type of athlete. No doubt, I was concerned about a certain body image, but honestly, I just wanted be get healthy and be a faster cyclist. For this article, were going to focus on chasing performance instead of hitting a specific number on the scale.
Start with a Goal
My goal was to be fast enough to hang on my local drop ride, and I used that goal as my decision matrix. Will this make me faster? Having a central goal simplifies your decision making when you are trying to lose weight. If it helps you achieve your goal, do it if not, avoid it.
Aim for Consistency
Consistency helps you avoid the crash diet cycle. You go crazy, lose weight, burn out, then put the weight back on. Ive been there many times. The worst part is that not only do you gain more weight, but it can wreck your body composition. You end up with more fat and less muscle.
Measure Your Cycling and Weight Loss Success
Up Protein Slash Sugar
Though Hough has appeared on countless fitness magazine covers wearing everything from sport bras to bikinis, that doesn’t mean she’s never struggled with her weight. When she stopped dancing and started filming “Burlesque” she gained 20 pounds. “I never prioritized time to work out, and I still ate whatever I wanted. That’s the most I’ve ever weighed in my entire life,” the 28-year-old told Self. And she didn’t love how the extra pounds made her feel. “I really to get back tohow I know I feel the best,” she explains. To lose weight, she focused on increasing her protein intake and drastically cut back on the amount of added sugar and gluten she allowed into her diet.
Watching Your Foods Glycemic Index
What is this glycemic index weve all been talking about? Is this really important?A foods glycemic index indicates how high your blood sugar level will increase after consumption. For example, you eat a pack of Doritos which has a glycemic index of 75 before you exercise.
Your blood sugar levels will quickly shoot up but also plummet as fast. However, eating a cup of red lentil and barley soup, each with glycemic indexes of 25, wont cause extreme fluctuations in sugar levels.Food with a lower glycemic index is better because it wont cause sugar levels to quickly go up and down. Sudden fluctuations cause an imbalance in energy levels and will leave you feeling drained after just a few minutes of working out.
Below is a summary or rough estimate of the glycemic indexes of various food groups:
- Bread 28 to 71
- Breakfast cereal 19 to 87
- Cereal grains 25 to 55
- Dairy 14 to 32
The powder form can be mixed with fruit juices, non-fat milk, or plain water. Some even mix it with frozen fruit like banana chunks or a tablespoon of peanut butter, while others even freeze it into ice cubes.
Some fats can help your metabolism and some fats will really just make you fat. You should know which ones can be included in your diet meals and the amount you can put in.
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Miss As Suzy Before Dieting
There is not much information about her exact weight before she started dieting. But if you look at other peoples experience copying Suzys diet and workout plan, they can lose up to 28 pounds in just 21 days. It is a big number considering they just do it in less than a month. You can see from the picture above how MISS As Suzy used to look.
Weight Loss Tips From Dancing With The Stars
As a young woman who makes healthy eating and fitness a priority, I was surprised to discover just how envious I was of a 40-year-old woman’s’ lean legs and toned stomach. Dancing With the Stars was on TV and Kym Johnsonwho’s now married to Shark Tank mogul, Robert Herjavecwas wearing a sequined bra and a tiny feathered skirt looking better than basically everyone I know that’s half her age. And despite the fact that I spend the majority of my day researching and writing about nutrition and weight loss, I found myself wondering, “What’s her secret!?”
Sure, she spins around for hours, perfecting each step of her expertly choreographed dances, but that’s only during the television season. She somehow manages to maintain her perfectly toned muscles year-round so she must have some other tricks up her sleeve. I just wasn’t sure what they were. She isn’t the only one from the show with an envy-worthy figure, either. All of the “pros” are in tip-top shape and many of the “stars” who have competed on the show have made headlines for dropping weight while competingand keeping it off long after the cameras stopped rolling. Kelly Osbourne, arguably the most famous of the lot, has lost an impressive 70 pounds thanks to her stint on the show!
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Unhealthy Indian Snacks To Avoid
Indian snacks are creamy, sugary and so delicious that thinking about them makes us salivate but if you are serious about losing weight, then there are some snacks that you need to avoid.
Now, jot down the no-no snacks listed below!
- Vada Pav: Loved by all Mumbaikars and the rest of India, Vada Pav is easily accessible and tasty, but really unhealthy. A single Vada Pav can have as many as 286 calories.
- Parathas: They are favorites of North India. Stuffed with creamy potatoes and pan-fried, they make the perfect food but arent good for the body. The addition of butter makes it fatty and unhealthy.
- Toast Butter: Being a quick breakfast dish, toast butter isnt a typical Indian dish but loved by the entire country. However, toast butter has no nutritional value. The white bread is full of maida and butter which is packaged, contains extra salt, color, and preservatives.
- Puri Bhaji: Puri Bhaji is extremely unhealthy as they are fried and potatoes arent the best vegetables to eat in the morning.
There are countless snacks that you need to avoid or consume less if your goal is to lose weight. To know more about these snacks, Read here.
Optimal Macronutrient Breakdown For Cyclists
When optimizing your diet for cycling performance and weight loss, its helpful to think of your macronutrients as a lever. On one end, you have fats, and on the other, you have carbs. At the fulcrum rests proteins. So the first step is determining how much protein you need. Then prioritize carbohydrates because its the bodys preferred fuel source when performance matters. The fat content will be the calories you have leftover.
Lets take a look at an example of a cyclist that weighs 220 pounds , with a daily caloric intake of 2,000 calories. First, they will determine how much protein they are going to need. Using 2g/kg of body weight comes out to almost 200g of protein The remaining 1,200 calories should focus on healthy carbohydrates. What about fats? Typically those will take care of themselves with the other foods you eat.
But what about when you workout and burn 1,000 Kjs on a ride? This is where finding out the percentages are helpful since that scale-up. Even though you are working out, you still want to keep a sensible calorie deficit. In the example above, the percentages generally work out to about 44% protein, 48% carbs, and 8% fats. This is just a general guideline, so youll want to adjust based on what works for you.
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Week Healthy Diet Plan
FREE – 5 WEEK HOME WORKOUT PLAN TO LOSE 3-5 KGS
EVERY WEEK – 6 DAYS OF WORKOUTS + 1 REST DAY + HEALTHY DIET PLAN
PLAN 1 – WEIGHT LOSS ONLY
STEP 1 – FIRST 2 WEEKS
30 MINS DAILY BEGINNER WORKOUTS
Benefits : Fat Burn, Increased Stamina, Better Metabolism, High Sweating, Improved heart/lung capacity
STEP 2 – 3 WEEKS
INCREASE TO 60MINS – 2 BEGINNER WORKOUTS
Benefits : Weight Loss Results start showing , Inch Loss due to fat burn
PLAN 2 – WEIGHT LOSS PLUS STRENGTH TRAINING
STEP 1 – FIRST 2 WEEKS
30 MINS DAILY BEGINNER WORKOUTS
Benefits : Fat Burn, Increased Stamina, Better Metabolism, High Sweating, Improved heart/lung capacity
STEP 2 – 3 WEEKS
AT LEAST 45MINS – 60MINS WORKOUTS
1 BEGINNER + 1 STRENGTH WORKOUT OR 15MINS HIIT WORKOUT
Benefits : Weight Loss Results start showing , Toned Body + Muscle Strength
Is My Body Telling Me Something
You know your body is talking to you not only through the physical changes you see but also by how you feel throughout the day. Sugar levels in the blood fluctuate and these affect your energy to do daily tasks.After meals, blood sugar goes up, preparing the body with a full tank of energy, ready for any physical activity you can think of. The more intensive the activity is, the more energy is consumed. The body converts stored glycogen into its needed fuel to re-energize you to continue your workout.
After your body has spent quite an amount of energy, youll get tired and maybe experience little dizziness. You may be tempted to drink a shot of coffee or chew on a chocolate bar to jolt your body back to life. However, these are only quick fixes. The simple sugars they contain will suddenly boost your energy level but itll fall as quickly once your body uses them all up.This is the reason why we recommend to eat small meals 6 times a day or every 3 hours to maintain your blood sugar levels and keep a constant supply of energy youll need the whole day.
Choose a pre-workout food like fruits or beans which both have low glycemic indexes. They help maintain your sugar levels stabilized for a longer time which is ideal for physical activities. Taking in sugary food before you go to your pole dancing class will quickly tire you out to your disadvantage.
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Okinawa Diet Plan: Okinawa Diet Plan For Weight Loss And Longevity
Okinawa Diet Plan: Okinawa Diet Plan for Weight Loss and Longevity: Okinawa is a beautiful Island and one of Japans largest islands its also known for being Japans Hawaii. The people who live there are very healthy in general, do you know that they are also the ones who get known for being the longest living humans.
The people that live 100 years or over that come mostly from that region. Now all of that is possible because of the diet that they have. Food is the key to a long and healthy life. So if you also want to know about the Okinawa diet plan, then keep reading.
Okinawa Diet Plan: Okinawa Diet Plan for Weight Loss and Longevity
Eat Smart Train Hard Get Faster
Since my weight loss, many people have asked how I did it. But I think thats the wrong question. The how is important, but its the why that truly matters. Although hard at times, the methods are simplemake smart food choices and increase your activity level. The means were not my driving force. It was the end goalI wanted to be a faster cyclist.
For more cycling training knowledge, listen to Ask a Cycling Coach the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.
Nutritional Needs Of Dancers
Dancers of all types, from ballroom and ballet to hip-hop, swing, clogging and ethnic or tribal, are all expending a lot of energy and making extra demands on their bodies, just as any athlete does. As with any healthy diet, the more varied, the better. Eating a lot can feel counterintuitive to people who are aiming to achieve a certain physical aesthetic, but researchers at Florida State University found that dancers who took in more calories and higher amounts of protein actually had less body fat than dancers who relied mostly on carbohydrates and fats in their ballerina diet.
Dancers can burn between 500 and 600 calories in a single 90-minute dance session, and can sweat out up to 2 percent of their total body weight in water, according to the experts at Northwestern University’s Dance Medicine program. This means that your caloric intake needs to be higher than that of your best friend whose main activities are walking between classes and studying. You also need to take in a lot more water to stay hydrated, which helps reduce your risk of injury.
Sistars Soyous Workout And Exercise
She is known for her workout plan she tried many techniques to lose weight. She woke up in the morning and did yoga until she fell asleep. After that, she spent about 2 hours in the gym and then trained her vocal and dance technique. It didnt stop there Soyou said she was still doing some light exercise after training.
She stated that she did weight training, cardio, and repeatedly running every day. It is hard and painful, but she had to do that to get her ideal figure. Because of her effort, she is known for her good figure among K-Pop idols during SISTARs promotion.
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Expert Recommended Indian Diet Plan For Weight Loss In 4 Weeks*
|Week 1||Weight Loss Diet Plan|
|Early morning||1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few|
|Breakfast||Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.|
|Mid-morning||4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai|
|Pre-lunch||1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog|
|Lunch||2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.|
|Snack||2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.|
|Dinner||1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.|
|Post-dinner||1 glass of whey protein shake if missed during snack or simply a glass of warm milk.|
Keep Your Intensity Low
As a whole, the best peloton workout plan for weight loss should include strength training to maximize muscle protein synthesis and low-impact rides for optimal fat oxidation. Doing cardio at low intensity allows you to maintain high training frequency, without overtraining.
There is time and place for training hard with maximum effort.
However, in most cases, you will have a much better outcome by reducing your intensity and focusing on low-intensity workouts.
According to Dr. Peter Attia, the Canadian-American physician, and expert in longevity, you get the most longevity benefits from keeping the majority of your cardiovascular workouts around zone 2, which is just under the lactate threshold.
On the other hand, the optimal frequency for HIIT workout where you reach your VO2max is one session per week.
This helps to enhance recovery and allows you to stay consistent.
Whats better peloton HIIT or low-impact for weight loss? As a whole, the peloton low-impact rides and HIIT rides are both effective for weight loss. However,low-impact rides dont fatigue the body as much as high-intensity interval training. This way you can train 5-6 days per week, burn more fat, and feel energized, instead of crushed.
Of course, peloton HIIT training is very effective for weight loss because it burns more calories in a shorter time, which makes it time-efficient.
Also, doing short sprint intervals at a high effort level, followed by sufficient recovery time helps to elevate EPOC.
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Tried Everything And Now Tired Of It
Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog to burn the weekend indulgence?
Or have you scheduled an hour-long yoga session to work off the guilt from eating unhealthy foods?
Well, we have a surprise for you research is out about how exercise is not everything for weight loss.
Turns out, you cant outrun a bad diet! It will exact revenge on your belly and hips eventually.
You may scoff at this wisdom, but take the instance of beauty pageant winner Mrs. Sheuli Bhatia.
Her asthma made it difficult for her to work out hard but she was already enrolled in the Miss India International pageant.
Even she had thought that she could burn off a bad diet by light exercise. That is until she realized diet is what contributes to 70% of weight loss! Read her full weight loss story here.
Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill has on weight loss versus diet chart to lose weight! Ok heres how it works.
Weight loss is believed to happen when energy spent is more than the energy consumed .
However,there are 3 components of energy expenditure
- Basal metabolic rate
- Energy used for digestion of food or thermogenic effect of food
- Physical activity
Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 30% of energy or calories burned by physical activity.